Advanced Bodyweight Workout

My friends at are kicking off the new year with a contest and I’ve decided to enter!

The rules are simple: design an advanced bodyweight workout consisting of a dynamic warm-up followed by four additional exercises addressing strength, endurance, trunk and explosive power.

While the rules state that you can use bodyweight equipment such a pull-up bar, parallettes or rings, I decided to keep it simple and use nothing other than the ground beneath my feet.

Check out the official rules if you are inspired to enter the contest yourself.

15 thoughts on “Advanced Bodyweight Workout

  • By Jim Arkus -

    Fun stuff – I like that push up variation – but I usually workout barefoot and I think that would huuurrrrtttttt….

    • By Al Kavadlo -

      Haha yeah I wouldn’t do it barefoot unless you were on a very smooth, slick surface! It works well with socks on a hardwood floor, though.

  • By Char Paul -

    Awesome! How could you not win..? ~:-)

    • By Al Kavadlo -

      Thanks! I do it for the fun of it – winning would just be an extra bonus!

  • By John -

    ok, the handstand leg raise…. Whoa. Well done…. The list is never ending on stuff I need to work towards…. Nothing lasts forever, but this list never ends either

    • By Al Kavadlo -

      You know it, John. No matter where you are in the continuum, there is always another challenge!

  • By AndyFossett -

    Dude, you melted all that snow with the heat of your bodyweight skillz!

    • By Al Kavadlo -

      Who needs a shovel when you’ve got plyo push-ups?

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  • By Jenifermparker -


    sorry, i got excited. ๐Ÿ˜€

    i think i pretty much got everything in this routine except the hand behind the back clapping bit. i’m not a massive fan of push ups, so i admittedly avoid them.

    we are looking forward to me video-ing my pull up business, because you know there’s going to be some one armed ones in there!

    ok, this is cool. super thanks. ๐Ÿ˜€

    • By Al Kavadlo -

      Thanks – glad you like this one, Jenifer!

      Can’t wait to see you pull-up video!

  • By Anonymous -

    Clap Clap Clap!

    • By Al Kavadlo -

      Haha thanks very much!

  • By Sebastijanmc -

    bravo Ad you are in very good shape. I am learning a lot from you. Now I’m practicing handstand press on wall and dragon flag. You give inspiration

    • By Al Kavadlo -

      Thanks! Keep training hard!

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